Wednesday's Workout

A.M. Workout:
Front Squat 5,3,3,1,1
Clean High Pulls (off pull boxes) 4 X 5
Deadlifts (off pull boxes) 3 X 3

Then.

Last Man Standing Ring Dips

We were after pure strength this morning. Legs felt a little tired from yesterday's slug fest, but the tightness in my hamstring has diminished quite a bit. That's very encouraging. Especially, while doing the deadlifts and high pulls. Regardless that they were done off the pull boxes, I'm still excited by the workout and it's effect on my leg. We'll start working the deadlifts from the floor next week.
The last man standing was a lot of fun to do. It went like this: one guy does one ring dip, then the others do one. One guy does two, and the others do two. And so on, until one man is left standing.

Results:
Front Squat:
Don 240# X 3
Scott 240# X 1
Paul 240# X 1
Newman 230# X 1 PR

High Pulls:
All 225#
Deadlift:
All 295#

Ring Dips:
Don 11=66
Newman 12+10=88
Paul 12+10=88
Scott 12+9=87

P.M. Workout
4 X 400m
4 X 4 Stadium Stair Circuit

Ran at a local high school with a nice synthetic track and concrete stadium stairs for a little test on my hamstring. The runs were started at very tentative pace of 1:40 for the 400m. The rest was 60 seconds before starting the next run. From there, each rep was progressively faster. They went: 1:33, 1:30 and 1:29. I wanted to go faster, but felt as though I didn't want to re-aggravate the hammy.